20171013

20171013:

Front Squat: 2x2x78, 2x2x83, 2x2x88

Then,

Teams of 2
AMRAP 20:
9 Calorie Assault Bike
12 Calorie Row
9 Kettlebell Swings (70/53)

*Partners complete full rounds

Comp:
1. Deficit Handstand Pushups
Build to a Max Deficit:
2 Strict Deficit Parallete HSPU
3 Kipping Parallete HSPU
*Start by stacking plates and reduce

2. Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%

3. Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%

4. Conditioning
3 Rounds:
18 Calorie Assault Bike
15 Calorie Row
12 Burpee Box Jump Overs (30/24)
9 Double Kettlebell Deadlifts (150/100)

Rest 3:00 between rounds

5. Odd Object Conditioning
6 Rounds:
100 Meter Sled Drag (Bodyweight)
Rest 1:00 between sets

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20171011

20171011:

9:00 EMOM (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%

Then,

AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

Comp:
1. Barbell Cycling
5 Clusters (165/115)
3 Clusters (185/135)
1 Cluster (205/145)
Rest 2:00
5 Clusters (185/135)
3 Clusters (205/145)
1 Cluster (225/155)
Rest 2:00
5 Clusters (205/145)
3 Clusters (225/155)
1 Cluster (245/165)

2. Gymnastics
Alternating On the Minute x 10 (5 Rounds)
B) 200 Meter Run with Weight Vest (20/14)
B) Max Strict Chest to Bar Pull-ups in 30 seconds with Vest (20/14)

3. Conditioning
5 Rounds:
12 Reverse Dumbbell Lunges (70/50)
9 Dumbbell Clean and Jerks (70/50)
6 Bar Muscle-Ups

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20171010

20171010:

15:00 minutes to work to a heavy 8-rep Deadlift

Then,

For Time:
50/35 Calorie Assault Bike
100 Double-Unders
800m Run
100 Double-Unders
50/35 Calorie Assault Bike

Comp:
1. Strict Handstand Pushups
3 Rounds:
35% of Max Unbroken Strict Handstand Push-ups
25% of Max Unbroken Strict Handstand Push-ups
15% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

2. Conditioning
50/35 Calorie Assault Bike
150 Double-Unders
1 Mile Wreckbag Run (50/35)
150 Double-Unders
50/35 Calorie Assault Bike

3. Row Conditioning
On the Minute x 6: 40 seconds on / 20 off
Rest 1:00
On the Minute x 4: 40 seconds on / 20 off
Rest 1:00
On the Minute x 2: 40 seconds on / 20 off

*On calories. A repeat from last week.

4. Midline
Accumulate 3:00 in an L-Sit
Every break: 3 D-Ball Cleans + 30 Second D-Ball Hold (150/100)

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20171009

20171009:

20:00 to Build to a Heavy Complex:
1 Overhead Squat + 1 Snatch Balance

Then,

3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30 Calorie Row

Comp:
1. Overhead Squat + Snatch Balance
Build to a Heavy Complex:
1 Overhead Squat + 1 Snatch Balance

2. Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 77%
Minute 2 – 2 Reps @ 82%
Minute 3 – 1 Rep @ 87%
Minute 4 – Rest

3. Pausing Snatch Deadlift
5 x 2 @ 100%

2 Second pause just below knee

4. Back Squat
2 Rounds:
7 Reps @ 76%
5 Reps @ 80%
3 Reps @ 84%

Rest 2:00 between each set of squats

5. Ring Muscle-Ups
3 Rounds:
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
15% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

6. Conditioning
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wallballs (30/20)
30 Calorie Row

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20171007

20171007:

WEIGHTLIFTING (8:30 AM)
1) Snatch off blocks: 3×50, 3×60, 3×70, 3×80, 1×85
2) Clean & Jerk: 2+1×60, 2+1×70, 2+1×75, 2×2+1×80
3) Clean Pull: 4×70, 3x3x80
4) Front Squat: 3×60, 3×70, 3×80, 2×85, 3×75
5) Good Morning: 3x5xAHAP

WOD (10:00 AM)
Buy In: 800 Meter Run
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash Out: 800 Meter Run

Comp:
1. Run Conditioning
On the 4:00 x 3 (On the 0:00, 4:00, and 8:00)
800 Meter Run

Rest 4:00

On the 4:00 x 3 (On the 16:00, 20:00, and 24:00)
800 Meter Run

2. Rope Climbs Test
AMRAP 5:
Legless Rope Climbs

3. Conditioning
Buy In: 50/35 Calorie Assault Bike
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash Out: 50/35 Calorie Assault Bike

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20171006

20171006:

Pause Overhead Squat: 15:00 to build to a moderate single with 3 second pause

Then,

3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)

Comp:
1. Handstand Pushup Tests
A) Max Strict Parallette Handstand Push-ups
B) Max Kipping Parallette Handstand Push-ups

2. Clean and Jerk
On the Minute x 9 (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
82 – 84 – 86%

3. Front Squat
6 Sets of 2:
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5 & 6 – 85%

4. Conditioning
3 Rounds:
500 Meter Row
12 Deadlifts (315/205)
21 Box Jumps (30/24)

5. Odd Object Conditioning
3 Rounds:
100 Meter Heavy Prowler Push
1:00 D-Ball Hold (150/100)

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